Category: Fitness programs

A brand new BeachBody workout is being released on July 12! I’m excited about Shift Shop Workouts because they include cardio, agility and strength. It’s a three-week program starting with basic 25 minute workouts and moving to advanced 45 minute routines – all while following a meal plan for the best results.

Shift Shop program, available July 12

The Workouts:

Speed: 25

25:00

Jumpstart your cardio with 1-minute intervals designed to work your entire body and make you break a sweat.

Strength: 25

25:00

Build a strong foundation with easy-to-learn 1-minute intervals of resistance movements designed to set you up for success.

Speed: 35

35:00

Intensity increases as does the formations. This workout was designed to improve your agility, build your stamina and burn more calories.

Strength: 35

35:00

By combining the foundational moves, the intensity ramps up creating new challenges as you continue to get stronger.

Speed: 45

45:00

Up the ante with new dynamic drills that continue to ramp-up your conditioning and get your ready for any challenge.

Strength: 45

45:00

The ultimate resistance workout created to challenge every muscle group to increase definition and get the very best out of you.

2017. It’s just a few days away. If you’re like most people, you went a little overboard on holiday foods and now you’re making plans to get in shape and clean up your nutrition in the new year. I’m also excited about a new opportunity in 2017. The chance to start fresh. To reinvent myself. To get back to eating healthy at least 80% of the time.

“Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice and Sweat. How will you pay for your goals?” ~Usain Bolt

I used to have “get in shape” on my resolution list. But what does that mean? And more importantly, what does that mean TO YOU? Whatever stage in your life, you probably want to be the best that you can be. Maybe that’s more flexibility. Maybe it’s a bikini body. Maybe it’s increased strength because we lose muscle mass as we age. Regardless of your resolutions, it will only be a dream if you don’t have a plan.

I’m super-excited about the new Beachbody On Demand challenge pack. If you follow me, you know that I don’t miss a day of Shakeology (I’m writing a separate post about that but I love the immune boosting benefits of the mushrooms that are in it, the pro and prebiotics, enough vitamins to replace a multivitamin, the way it fills me up – it’s awesome and I’m not just saying that). The challenge pack includes Shakeology (yeah!) and (Ta-Da!) all of the great fitness programs that Beachbody offers. I’ve gotten compliments on the fact that I don’t look over 40 (maybe they’re just being nice, ha ha!) but I honestly believe it has to do with the good nutrition that I put IN my body, not what I put on it. I don’t spend money on makeup creams or miracle wrinkle cures but I DO spend it on good nutrition. So, if you got some Christmas $$ from Santa, now is a great time to try out BB On Demand.

I’ve tried most of the programs. Ask me about them. I’m currently doing Core de Force.Other programs range from Piyo and Yoga Booty Ballet, to more medium challenge programs like Turbo Jam and 21 Day Fix, to P90X and Insanity and 21 Day Fix Extreme!

These programs are important to me because I’m 43 and it’s my goal to stay healthy. I don’t need to be in bikini shape (obviously – ha!) but I do want to maintain my strength and flexibility as I age. I want to keep my heart strong. I saw my mother pass away at a young age (only 66) and I want to stay as healthy as I can.

core-de-force-week-2 Thanksgiving week meal plan

Wow, I have to say that making a meal plan for Thanksgiving week is the hardest meal plan that I’ve done. My main goals this week are to focus on eating vegetables and fruits, choosing whole food side dishes when I can, skip the extra dressings and to enjoy a treat or two and not beat myself up.

Core de Force Meal Plan

How does surviving the holidays with your health intact sound? I’ll be the first one to admit I can’t pass up a good cookie or real butter! But I’ve also learned that it’s ok to have a treat here and there as long as I eat healthy overall. It’s all about balance. This group is about support and encouragement and accountability. We check in daily on things like whether we drank enough water and if we got our workout in. I was traveling for work last week and the ladies in my group encouraged me to stay on track…even in the airport 😀I hope you’re interested in joining us.

Don’t forget that Core de Force is ON SALE this month! It’s a great deal, message me for info.

Healthy holidays challenge group – Limited time

Pumpkin Cauliflower Casserole

One recipe that I need to try is Pumpkin Cauliflower Casserole! Created by 21 Day fix superstar, Autumn Calabrese and her brother, this sounds like a great way to use up all of those pumpkins I grew in the garden. Stay tuned for how this recipe goes over at our house.

I’m a week in to CORE DE FORCE. My favorite part about these workouts is that the core work is disguised in cardio – if you know me, you know that I despise isolated core work!

The base program includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick (a sweet 5 minutes) before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan. If you order soon, you will be able to join our Healthy Holidays accountability group, just message me. It’s an opportunity to help stay on track during the holidays. You don’t have to be perfect, and I certainly enjoy my sweets, but it’s just one way to make it through without gaining too many holiday pounds and it’s that much easier to deal with those New Year’s resolutions.

Is this program for me?

Some common questions about the program:

What is Core de Force?

A 30 day program consisting of

Boxing, Kickboxing, and Muay Thai combinations that engage your core from every angle

Bodyweight training that sculpts overall definition

Explosive cardio intervals to max your calorie burn

I don’t have the greatest knees – is this program high impact?

I would consider it mainly low impact. There’s always a modifier too. I don’t have very good knees but I’ve had no problems with this program.

Is this program realistic for beginners?

The cool thing about this program is that I can modify to suit me. If I’m having an off day, I can follow the modifier. If I have lots of energy, I can just put more punch in my punches!

What are the workouts like?

Fun but challenging, but not too challenging! Just enough for me to enjoy early morning workouts and not worry about not being warmed up or my balance being off. I think these will be really versatile. Even when I’m finished with the 30 day program, a hybrid program is included. My plan is to continue for another 30 days using the deluxe workouts and incorporate some of The Master’s Hammer and Chisel workouts.

As much as I love exercising, it’s honestly hard for me to stick to a program on my own. That’s why I enjoy “Challenge groups” so much. When you order a challenge pack, you receive the program, Shakeology and the support of the group. What’s the big deal about this Shakeology? Honestly, for me, it keeps me consistent. No matter what, I start my day with Shakeology super foods, I add a cup of berries and a handful of greens and it sets the tone for my day. For this program to work for you, you need to show up and IT WILL WORK!

The Workouts

MMA Shred
Kick things up a notch with Muay Thai-inspired elbows and kicks for a head-to-toe shred that helps lean you out fast. I love how you can make this more of a calorie burn by adding more oomph to the moves! 🙂
(9 rounds – 37 mins)

MMA Power
Using explosive and defensive-style movements, this fast-paced cardio-conditioning workout will help you carve a tight, lean body.
(12 rounds – 47 mins)

MMA Plyo
What happens when you combine Boxing, Muay Thai, and plyometrics into one workout? You get a total-body shred designed to knock out hundreds of calories and spike your fat burn into overdrive.
(12 rounds – 47 mins)

Power Sculpt
A total-body burner designed to sculpt lean muscle and build next-level endurance with explosive power and interval training.
(9 rounds – 37 mins)

Dynamic Strength
Low on impact but high on intensity, this no-equipment, bodyweight throwdown is designed to help carve impressive definition. This will definitely lean out your arms.
(12 rounds – 47 mins)

Active Recovery
Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.
(21 mins)

CORE DE FORCE Relief
Don’t let soreness stand between you and staying consistent with your workouts. Do this quick 5-minute stretch before bed to help relieve tight and tired muscles—and keep you at the top of your game. – This is a little gem of a stretch. At 5 minutes, it’s perfect. Plus, the trainers do the workout in their jammies. (5 mins)

What’s this Beachbody On Demand program and what about the 3 week yoga retreat? I personally really enjoy yoga. I work in an office and sit at a desk and no surprise – my shoulders, neck and upper back get really tight. While I gravitate towards strength training workouts, I realize that I need to work on my flexibility – especially as I age. I wish I had worked on it years ago, but it’s never too late to start. That’s why I’m excited about the 3 week yoga retreat. It’s a beginners level yoga program On Demand.

Try it free

“Want to try yoga but too intimidated by the complicated poses? Or, do you think you’re simply not flexible enough to contort yourself into a pretzel? Then, you’re going to love 3 Week Yoga Retreat, now available exclusively on Beachbody On Demand.

3 week yoga retreat – for all levels

3 Week Yoga Retreat is perfect if you’re new to the yoga mat, as this beginner yoga program will guide you through three weeks of basic yoga classes and help you feel less stressed, improve your flexibility, and increase your balance. It is uniquely designed to start on a Monday, which makes it easy to follow the Class Calendar and stay on track. The program doesn’t require any equipment (though a yoga mat, yoga block, and a strap are all helpful), and we’ve included a modifier for each of the moves to help ease you in.

3 Week Yoga Retreat makes the moves easy to understand and was designed so you can easily follow along. Beachbody did an extensive search to find four trainers that you’ll not only love, but who are also masters of the practice. This trusted team of four will guide you through each session with cueing so precise you could do the program blindfolded (not that we’d recommend that).

After completing one 30-minute or shorter class a day, you’ll have a deeper understanding of yoga by the end of 21 days. You’ll also have the confidence to hold your own in any yoga class!”

Country Heat Eating Plan

Yippee – yay! SO EXCITED for the Country Heat Eating Plan and Program! Workouts start tomorrow! P.S. It’s not too late to join a challenge group! I’ll review the workouts as well, but today I am setting the foundation for the rest of the week and planning my meals.

Who can resist the clever placement of the pizza slice?? Love it!

Country Heat details

The first exciting thing I found in the eating plan booklet is the concept of “You Pick One” – OK, so I have to confess this reminds me of Pick-a-Path books from middle school and I loved them. Anyway, the concept is: Pick One! Review the container list (in your booklet and listed below) and pick one. Just remember to follow your calorie bracket.

Calorie brackets: No surprises here but send me a message if you’d like more info.

1200-1499

1500-1799

1800-2099

2100-2300

The Containers – If you’ve done the 21 Day Fix, you’re familiar with the containers. They’ve been redesigned and now have a little indentation in the cover so they’re easier to get on and off.

TIP! Aim for 3 balanced meals and 2 snacks – about 2-3 hours apart.

The Containers

REDS – Protein

Note: This is my modified list, but not a comprehensive one.

Eggs, 2 large

Boneless, skinless chicken breast (or turkey)

Fish, cooked & flaked

1 scoop of Shakeology

Red meat, extra-lean, cooked & chopped

Tofu

Pork tenderloin

Tuna (canned in light water & drained)

Ham or turkey slices (minimally processed & low sodium is ideal)

Cottage cheese

Veggie burger (1 patty)

GREENS – Vegetables

Spinach, cooked or raw (perfect because I add spinach to my shakeology every day)

Winter squash, cubed (I don’t know why I was expecting to see this in the yellow containers but glad to see it here!)

String beans – the time of year where they’re fresh from gardens & Farmer’s Markets

Carrots – 10 med baby carrots

Peppers, sliced – these are a great snack to take to work

Eggplant (1/2 of a medium) – WHAT? If you have any good eggplant recipes, PLEASE SHARE! The only way I know how to cook eggplant is to fry it… 🙂

Cucumbers – another great veggie to take advantage of this time of year

Celery

Lettuce

Mushrooms

Chopped onions

Purples – Fruits

If you have a sweet tooth like me, you might find that it’s easier to eat more fruit than veggies. Just try to get all your veggies in before you grab another fruit. However, if you do – berries are at the top of the list because they’re so good for you. Reach for them!

Salsa (bottled, but fresh homemade or pico de gallo count as a green!)

Yellows – Carbs

Yellows can be a toughie for some of us. Especially if you have a stressful day at work and want to mindlessly munch. But ask yourself, is it really worth it?

8 small crackers

Corn on the cob – 1 ear. BEST TIME of the YEAR for FRESH sweet corn!

Oatmeal (cooked)

Bread (whole grain, 1 slice) – To me, this is an important substitution. When I make spaghetti and my husband is having garlic bread with lots of cheese, I can easily make toast and sprinkle garlic powder on it for a healthier alternative.

Pasta (whole grain)

Peas

Rice

Potato

Sweet potato (This is the top-of-list option for having lots of nutrients.)

Quinoa – I love to make a large batch of quinoa and freeze it. That way it’s easy to toss on a salad and pack in my work-lunch.

Blues – Healthy Fats

Oh, I love the blues! Once you start using the blue containers, you’ll realize how much a little container of flavor can truly accent a simple meal.

Badass Bootcamp Challenge Group

It’s time to stop doubting your greatness and started living an awesome life! For 30 days, we will be committing to clean eating, exercise and personal development.

The inspiration and focus of the group is You are a Badass by Jen Sincero. Assignments in this group will be based on that book. If you’re interested in participating in the 30-Day Challenge with me, please fill out this application so I can learn more about you if I have not yet worked with you and see which program is right for you if you’re not sure. Space is limited so I can give each challenger personalized attention. A program and Shakeology is required.

COMING SOON – MIRACLE MORNING Challenge Group

I am personally very excited about this challegne group. Since I made the commitment to make my morning valuable and commit to waking up and exercising at 5AM, it has made all the difference in my fitness and my outlook. No more letting other tasks get in the way – I’m learning to get in and get my Insanity workout DONE! Join me!

Half marathon training plan that incorporates The Master’s Hammer and Chisel for cross-training and injury prevention

I’m not even sure I can run anymore, it’s been so long and yet I’ve been lured by the 5K, 10K, Half and full marathon escapades of my friends! So…guess what I’m doing? Yep! A half marathon. To help myself stay on track and accountable to the final goal, I put together the following plan.

To receive a printable PDF, please contact me through my online form.

The Plan

Since I’m not currently running, I’m taking a beginner’s approach. I’m starting slowly and where I say “Run” on the schedule, I’m actually allowing myself to run/walk/run/walk to get accustomed to the program. I hope you feel that you can adjust to where you personally are also. Additionally, I have the Piyo workouts so I am going to do those throughout the program as I feel the need. I expect that I will add piyo workouts here and there throughout the week to keep me limber. *Please note that this is the plan that I am using for my half-marathon training. If you are a beginning runner, use other resources to determine the ideal mileage increase for you.

Block 1

The main goal for this block is to establish a strong base. I’ve selected the strength building workouts from The Master’s Hammer and Chisel to really focus on strengthening my muscles so they’re prepared for the later blocks with increasing mileage.

Block 2

This block incorporates plyometrics and power movements to increase speed and power. This is to prepare for the next block which focuses on endurance.

Block 3

Endurance is the name of the game in this block. This is the final push to prepare for race day.

THE MASTER’S HAMMER AND CHISEL PROGRAM INCLUDES:

12 HARDCORE WORKOUTS ON 6 DVDS

Sagi and Autumn don’t mess around. These workouts are intense, but if you insist on feeling and looking incredible, grab your weights and a bench
and get to work.

SAFETY VIDEO

Sagi and Autumn show you the most efficient and effective way to get the greatest results from each exercise.

HAMMER PLYOMETRICS

This jump training workout will use your entire body to create force, speed, and power.

ISO SPEED HAMMER

A tempo training workout that uses speed and isometric holds to create strength and grow muscle.

Learn about me

Hi - I'm Kia! My journey into health and fitness started naturally. I grew up on a farm, so was used to always being active. I loved helping my dad out in the field or in the barn with the animals. My grandmother had a large garden, so we always ate healthy foods. As I moved away and went to college, I started eating poorly with more convenience foods and fewer whole foods. Now, I'm in my 40s - I stay active with workout programs such as the 21 Day Fix and I eat a healthy diet, with a daily superfood shake(ology) and feel like I am in great shape for my age. My husband and I again live out in the country and keep busy with our animals and garden. It keeps us young! This is more and more important to me as I see family members who I love dearly, lose their independence and mobility as they age. I realize that it's up to me to do everything that I can to lay the foundation for my own independence and mobility as I reach that age. I hope you join me on this journey!